Category: Stress

You’ve been to the doctor and he says you’re fine but you don’t feel good. You’ve told him you’re tired all the time, you’re having trouble losing weight, you’re constipated and you can’t remember even the simplest things. The doc said “it’s all in your head”. He showed you the blood tests and pointed to the numbers and said “look they are all in range, you’re OK”.

Approximately 25 million Americans have a thyroid problem, and most of them don’t know it. Most thyroid imbalances are caused by an under-active thyroid gland called Hypothyroidism,

The thyroid is the master gland of metabolism. How well your thyroid is functioning is directly related to every system in your body. If your thyroid is not running optimally, then neither are you.

Most conventional doctors use only one test (TSH) to screen for problems but there are other important tests that are needed to tell the whole story. Another huge problem is they only use the ‘normal’ lab reference range as their guide rather than listening to their patients symptoms.

If you suspect that you might have a thyroid problem these are the tests I suggest you ask for:

TSH

Free T4

Free T3

Reverse T3

Thyroid Peroxidase Antibodies (TPOAb)

Thyroglobulin Antibodies (TgAb)

5 things you can do to improve your thyroid function:

Get your adrenal glands tested. They work hand in conjunction with your thyroid. Reducing stress with activities such as yoga, Pilates or even just taking a walk in nature will all help support your adrenals.

Address any digestion issues you might have. A properly functioning gut is crucial to good health.

Try a gluten-free diet and I don’t mean buy gluten-free junk food at the grocery store. Choose foods that don’t have gluten in them to begin with.

Switch to glass. BPA (Bisphenol A) and other endocrine disrupting chemicals are found in plastics (think plastic water bottles) which can negatively affect your thyroid gland.

If you suspect you have a thyroid problem or need help with an existing thyroid condition I can help. I’ve personally had thyroid problems so I know how hard it is to get effective care. CLICK HERE to schedule a free 15 minute Get Acquainted Session to find out how I can help you. Or jump right in and make an appointment so we can start helping you feel better right away, CLICK HERE to book a consultation.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Everyone gets stressed out from time to time. But when it goes on for a long period of time that’s when you put your health in danger. Chronic stress can cause serious health problems especially for women. Adrenal fatigue, depression, anxiety, insomnia, weight gain, abnormal periods and heart disease are just some of the negative effects chronic stress can cause. Our bodies are built to handle acute stress (the fight or flight response) which is short-lived, but not chronic stress, which is steady over a long term.

Chronic stress can come from many different sources like high pressured jobs, loneliness, family life, marriage, even traffic. When the body remains in a constant state of alarm, it affects virtually every system in the body, either directly or indirectly. It’s estimated that up to 90% of doctor’s visits are for conditions in which stress at least plays a role! That’s why it’s so important to learn stress management techniques and make some healthy lifestyle changes to protect yourself from the negative impact of chronic stress.

Here are some of my favorite stress busting strategies:

Lifestyle :

Take a walk

Get a good night sleep

Healthy diet

Exercise

Get a pet

Stress Management Techniques:

Deep belly breathing

Yoga

Meditation

Soothing music

Incorporate one or all of these stress reducing activities to your life and see your stress levels plummet. Even small changes will yield big results. You can fight stress and keep yourself healthy even during very crazy times as long as you know how to cope. These simple changes and activities can help you keep stress under control and stop it from damaging your health.

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If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Kicking the caffeine habit can be incredibly difficult but well worth the effort. Your sleep will be longer and of higher quality and your overall health will improve. Caffeine is a powerful stimulant that can last up to seven hours. For people who have liver problems or who are taking oral contraceptives or other medications, caffeine’s effects can last even longer. Caffeine interferes with the body’s natural regulatory rhythms and chronic use of it can leave you perpetually out of balance and regularly struggling for sleep. Giving up caffeine helps acid reflux as well as sleeplessness and anxiety.

Start by reading labels and becoming aware. Wean yourself off anything that contains caffeine such as colas (20-60mg) (even Diet Coke 45mg), energy drinks (50-16000mg), and chocolate (10mg – darker the chocolate, the higher the caffeine content). Hopefully soda won’t be a problem because you have already stopped drinking it because you know the dangers of it) then start eliminating those not so obvious sources, like decaf coffee (20mg), some herbal teas, some sodas (root beer, Mountain Dew 54mg, Sunkist Orange 41mg) ice cream (30-45mg) and even some over the counter pain relievers medications such as Anacin (32mg) and Excedrin (65mg).

The biggest offender is coffee and the best way to kick the coffee habit is to taper off in small increments to avoid withdrawal symptoms (especially the headaches). The goal is to slowly decrease your caffeine consumption so your body can acclimate over time.

Here’s my 7 day strategy to set you free:

Bonus Plan: Day 8-9 half decaf and half Dandy Blend (herbal coffee substitute with the health benefits of dandelion root and has the taste of rich, full-bodied coffee) or other healthy coffee alternative (Teeccino is another good herbal “coffee”).

Are your favorite jeans getting tight and you don’t know why?

Even though stress has no calories, it can dramatically contribute to weight gain. Yes, you read that right, stress causes you to gain fat. Whether we’re stressed because of constant, crazy demands at work or we’re really in danger, our bodies respond like we’re about to be harmed and need to fight or run for our lives. Cortisol is the “stress hormone” that our bodies automatically produce when we are under stress.

Chronic stress and cortisol are a perfect recipe to make you fat. Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. Additionally, people under chronic stress tend to crave more fatty, salty, and sugary foods. These foods are typically less healthy and lead to increased weight gain. Prolonged stress can alter your blood sugar levels causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, which is a name for a group of risk factors that often appear together and increase the risk of greater health problems, like heart attacks, coronary artery disease, stroke, and type 2 diabetes. Excessive stress even affects where we store fat; high levels of stress are linked to more fat around your middle. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s also linked to greater health risks than fat stored in other areas of the body.

Fortunately there are simple things you can do to reduce stress and stop weight gain. Add physical activity and relaxation techniques to your daily routine to see rapid results. Exercises such as aerobics, weight lifting, or running can help. Even adding simple things like taking the stairs rather than the elevator or going for a walk at lunch are easy ways to reduce stress. Relaxation techniques such as yoga, breathing exercises, guided imagery, and meditation can also stop the damage caused by chronic stress.

If you need some help losing weight, contact me for a consultation. I can help.

Getting a good night’s is important for a number of reasons. According to Harvard Women’s Health Watch, chronic sleep loss can contribute to weight gain, high blood pressure, and a weakening of the immune system. On the other hand, good sleeping habits boost the ability to learn and remember things, keep weight in check, keep an upbeat attitude, maintain cardiovascular health, fight off disease, and avoid accidents caused by drowsiness. If you struggle with getting quality sleep, the following tips can help you develop healthy sleep habits.

Go to bed at the same time every night.
Create a routine that you and your body become accustomed to. Make sure to get enough sleep, but not too much sleep. The National Sleep Foundations says the “right” amount of sleep is based on the individual and his or her age. Aim some where between seven and eight hours of quality sleep.

Wake up at the same time every morning.
Waking up at the same time each day not only assures you don’t oversleep it also enables your body to get into a rhythm. Lots of studies have shown that longstanding routine, as well as adequate sleep, has been linked to longevity.

Nap if you go off schedule.
Travel, deadlines, worries, and all kinds of other routine interruptions can put a damper on your sleep schedule. But rather than try to make up lost time by sleeping in, it’s better to take a midday nap when you can. Otherwise, you will throw off your new routine.

Don’t drink caffeine in the evening.
The drink that gets you going in the morning is also the one that will keep you up at night—if you drink it too late in the day. Know your limits and avoid caffeine too close to bedtime.

Don’t use technology in your bedroom.
Your TV, smartphone, and computer are all gadgets that get your mind buzzing, not relaxing. In order to calm yourself down, it’s a good idea to keep all distractions out of sight.Your bedroom should only have items conducive to sleep.

Darkness.Your body is designed to take sleep in darkness. Use thick curtains or shades, cover or hide the clock, and help your brain power down for the night.

A white noise machine.
Some noises are soothing, such as the sound of the ocean or the whisper of the wind. But other noises—like loud neighbors or honking cars—can keep you from getting the sleep you need. Luckily, there are plenty of noise machines on the market that offer a variety of “white noise” options. Even a fan can help drown out unwanted noise.

Eat at least 3 hours before bedtime.
Big meals right before bedtime force your body to digest rather than rest, while especially rich or spicy meals may cause sleep-depriving discomfort as they make their way through your stomach. Eat light and on the early side and you’ll ensure your food won’t keep you up.

Avoid alcohol before bed.
Alcohol can make you drowsy and even help you fall asleep. But it also tends to wake you up in the middle of the night, disturbing the overall quality of your sleep. Steer clear of adult beverages, to increase your chances of quality sleep.

A comfortable bed.
A quality mattress and bedding is well worth the sometimes hefty price. But consider them a preventative medical expense. A good mattress and comfy sheets and pillows help ensure you get the sleep your body needs to stay healthy

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